Back extension on stability ball exercise
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Back extension on stability ball



Exercise details

  • Target muscles: Erector Spinae
  • Synergists: None
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Lie prone (on your front) on a stability ball.
  2. Place your hands behind your head.
  3. For stability, spread your feet out. You can also place the soles of your feet against a wall.

Execution

  1. Keeping your neck neutral, exhale as you slowly hyperextend your spine to raise your torso off the ball.
  2. Hold for a count of two.
  3. Inhale as you lower your torso to the starting position.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • The back extension on stability ball is a great exercise for strengthening your erector spinae.
  • Performing back extension exercises such as this one is important to balance out abdominal exercises and prevent muscle strength imbalances between the front of your body and the back of your body, which may increase your risk of injury. Muscle strength imbalances between the front and back of your body may manifest as suboptimal posture.
  • Keep your hips still throughout the exercise. Movement should occur only in the area of the back or waist.
  • The difficulty of this exercise can be modified by changing your arm position, since this alters your center of gravity. The farther your arms are from your back or waist, the farther your center of gravity will be from the movement’s axis point, making it more difficult. Hence, to make the back extension on stability ball easier, cross your arms behind your back or over your chest. To make the exercise more challenging, reach your arms overhead.
  • For other exercises that target the erector spinae, see the machine back extension, flat bench hyperextension, and hyperextension.

Back extension on stability ball video

Sources

ExRx.net, Spine Articulations



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